Stay Cool
- Get in shape and acclimate. Dress for the weather. Layer to allow for changing conditions.
- Know the warning signs of dehydration and heat illness
- Don’t rely on thirst to drink
- Drink on schedule
- Favor sports drinks for workouts longer than 90 minutes or on very hot days
- Monitor body weight
- Watch urine color and caffeine intake
- Key in on meals as an opportunity to increase fluid intake
- Stay cool when you can
Stay Healthy
- Minimize the stresses of life
- Eat a well-balanced diet
- Avoid over training
- Sleep well
- Avoid rapid weight loss
- Avoid people with colds
- Keep hands away from nose and mouth
- Get a flu shot
- Stay hydrated and ingest carbohydrates during exercise
Stay Hydrated
- Drink throughout the day
- Drink at least 17 to 20 oz of fluid 2 to 3 hours before a practice or game
- Drink an additional 7 to 10 oz of fluid 10 to 20 minutes before competition
- Drink 28 to 40 oz of fluid per hour of play (at least 7 to 10 oz every 10 to 15 minutes) to replace sweat loss during exercise
- Drink at least 20 oz per pound of weight loss within two hours of finishing training or competition
- Optimal to have fluid intake match sweat and urine loss.
This information is part of the HEAT Guidelines ( Helping Educate Athletes in Training) An educational initiative from the American Football Coaches Association, the National Athletic Trainers’ Association and the Gatorade Sports Science Institute
For more information contact:
Kathy G. Wise RD LD CWC, CWP Director, Healthy & Wellness, Mercy Medical Center 1320 Mercy Drive NW, Canton, OH 44708 | 330-489-1479 Kathy.wise@cantonmercy.org
